Get Back on Track: Post-Holiday Fit Mom Diet and Workout Plan

cardio diet tips workouts Nov 05, 2018

Did you overdo it during the holidays? Too many cookies and not enough exercise? It happens to the best of us. (Yours truly included…never met a Christmas cookie I didn’t like.)

Don’t wait another minute to get started. Now’s the time to get back in the saddle to take control of your eating and exercising. (Yes, I know New Year’s is this weekend…that’s no excuse.)

The goal is to focus on consistency.  When it comes to changing your body, diet is 70% of the equation, while exercise is 30%. With 100% dedication, you’re ready to go.

Workout Plan

Commit to this workout 5x a week for 12 minutes or 3x a week for 20 minutes. It doesn’t matter if it's first thing in the morning, during lunch or before bed. Pick the time that works best for you and DO IT!

Complete 10 repetitions of each exercise before moving onto the next one. Repeat until you hit 12 minutes or 20 minutes.

  1. Jumping jacks
  2. Squats
  3. Push ups
  4. Crunch
  5. Walking...
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4 Tips to Avoid Holiday Weight Gain

diet tips Nov 05, 2018

Dreading the holiday pounds? Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. And in many surveys, people say they gain, on average, about five pounds this time of year. Avoid those extra pounds with these tips:

  1. Focus on the actual holiday
    One of the main reasons so many people gain unwanted weight is due to the holiday season. If you eat your way through Thanksgiving, Christmas, Hanukkah and New Year’s, you’re bound to gain some pounds. If you allow yourself some indulgences on the actual date, you’re sure to keep the scale in check.
  2. Have a strategy for special events
    The holidays mean lots of parties, special events and festive occasions where indulgences abound. Check out these tips to party like a rock star without ruining your diet.
  3. Keep moving
    Don’t miss your workouts if at all possible. If you do, find other ways to keep moving. Take an extra lap around the mall, park your car as far as you...
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7 Tips to Party Like a Rock Star Without Wrecking Your Diet

diet tips Nov 05, 2018

'Tis the season for potlucks, office parties and family gatherings…don’t be a party pooper. Here are some tips to rock your party without wrecking your diet:

  1. Plan ahead
    My favorite quote is “when you fail to plan, you plan to fail.” If possible, find out what’s on the menu ahead of time and then plan your strategy. Are vegetables and lean proteins available? Are you bringing food to the party? Make sure it’s part of your diet plan to ensure you have options.
  2. Eat before your go
    Whether it’s a cocktail party or a full-blown dinner. Don’t go in starving! It’s a plan for surefire disaster. Have a small snack. It could be a handful of almonds with an apple or a small yogurt.
  3. Keep your hands and mouth busy
    If you feel your willpower dwindling because you’re in the middle of a room with all of your favorite foods, hold a drink in one hand and your purse in the other. Or hold a glass and an empty plate. Work the room and chat up...
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Five HIIT Exercises to Maximize Calorie Burn

workouts Nov 05, 2018

When it comes to working out, you want to make sure you get the most bang for your buck with HIIT exercises. If you’re trying to burn fat and you’re short on time, incorporate some high intensity interval training or HIIT. During this kind of training, you’re going to spike your heart rate for a short period of time, recover and repeat.

Here’s an example: jog for one minute, then sprint as fast as you can for 30-45 seconds. Resume jogging for one minute and repeat. Do this for 10 to 15 minutes and you have a great HIIT workout. If you’re new to running, check out my 5 tips to get your running mojo.

What are some other great ways to incorporate HIIT workouts? Here are five HIIT exercises to maximize calorie burn:

  1. Burpees
  2. Sprints
  3. Jumping jacks
  4. Jump rope
  5. Jump squats

The best way to recover from these exercises is to walk, jog or march in place. The key is to bring down your heart rate. You can also vary your ratio — 1 minute HIIT and 1 minute...

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3 Post-Vacation Diet Tips to Get You on Track for Summer

diet tips Nov 05, 2018

Had a little too much to eat or drink on Spring Break? Want some post-vacation diet tips to get you on track? I feel ya. I just returned from Punta Cana in the Dominican Republic. After five days of eating and drinking without much regard to counting calories and macros, I feel bloated, fluffy and out of shape. Blech. With summer less than two months away, I’m ready to attack my diet and workouts with a vengeance.

You don’t want to crash diet or do two-hour workouts to make up for falling off the wagon. Here are 3 post-vacation diet tips to get you on track:

Post-Vacation Diet Tip #1:
Drink lots of water – In addition to helping you feel full, water will help get rid of bloat and water retention. Drink 8 oz. before every meal and try to consume at least one gallon of water for the day.

Post-Vacation Diet Tip #2:
Return to your usually scheduled workouts – You may be surprised to know that you’re more active on vacation than when...

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Cardio is Hardio...Unless You Have a Goal

mindset workouts Nov 03, 2018

Cardio Motivation is Here!

You’ve heard of #squadgoals, well I have #quadgoals. Cardio is hardio so I need some motivation!

When you need to complete a certain amount of cardio each week, it can a drag. Currently, I need to complete 30 minutes of steady state, 20 minutes of HIIT (high intensity interval training) and then one day where I just run as fast as I can for one mile. Each session has its role, but sometimes the thought of cardio isn’t very motivating. I even wrote a post about getting back your running mojo if you’ve lost it.

That’s where a new goal comes in handy. I’ve been wanting to break my 5k time of 26 minutes for years. As I get older, it doesn’t seem to get easier. My dream PR time is 25:30, which means I need to run an 8:12 minute per mile pace for the entire race. Well, right now running a 10:15 pace for one mile feels painful!

So let’s go back to my cardio sessions and see how I can make my 5k PR goal happen, while also...

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5 Last-Minute Holiday Fit Gifts for Fit Moms

misc Oct 28, 2018

Need ideas for what to get your favorite fit mom for Christmas or Hanukkah…or just because? How about some holiday fit gifts for yourself? Here are some of my favorite products that I use on a daily basis (and yes, some of these do include affiliate links):

  1. Fit Bit Charge HR 2
    I reviewed this product recently and I can’t say enough about how much I get out of my Fit Bit. There are benefits I totally forgot to include in my initial review, like the reminder to get up and move every hour. How great is that?? Plus, the vibrating alarm ensures you wake up without waking up your significant other.
  2. Escali Food Scale 
    Here’s how much I love my food scale: I run out and buy batteries if it so much as gives me a hint that the batteries are running low. I use this every.single.day. I bring it on vacation…yes, I’m obsessed with weighing my food! It’s the only surefire way to control your portions.
  3. Escali Weight Scale
    I’ve had this...
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How to Become a Runner: 5 Tips for Getting Your Running Mojo

workouts Oct 28, 2018

Have you ever thought about running a 5k…or just running in general? It can be tough to get started, especially when you don’t know where to begin. But it’s one of the easiest exercise routines to get into.

It’s funny, I looked back at my past posts and it seems like losing my running mojo could be an annual thing.

Here are five tips for Fit Moms who want to get their running mojo going:

  1. Buy proper running sneakers
    This is essentially the only piece of equipment you need, so make sure you invest in a decent pair. They don’t have to cost $100. You can find a pair of name-brand sneakers for around $30 at places like Kohl’s and TJMaxx. Good running shoes prevent injuries and will make your overall running experience more enjoyable.
  2. Warm-up and stretch
    Be sure to warm up by walking for 5 minutes. Also do some light stretching to prepare your body for the workout. All of these will help prevent soreness and injury.
  3. Walk…Run…Repeat
    ...
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5 Ways to Become an Early-Morning Exerciser

mindset workouts Oct 28, 2018

I’m strange; I love getting up early. Not just early...4:30 a.m. early. I'm a 100% early-morning exercise. It’s quiet, it's dark and it’s my time. I wasn’t always like this. I used to struggle with getting out of that warm, cozy bed first thing in the morning. That said, there are ways you can convert to those early morning workouts.

First, I have to say that I LOVE to work out and look forward to it each day. It’s my time, and that’s an important first step. Find a workout that you love, whether it’s weight training, walking, yoga, spinning, or running outside.

Become an early-morning exerciser

I used to rely on my vibrating Fit Bit alarm, which definitely helped and I highly recommend it if you have one. But my Fit Bit alarm has since stopped working and now I get up early naturally. (Yes, I even wake up at the crack of dawn on the weekends.) How? Here are five tips on how you can retrain your brain to become an early riser:

1)...

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